East, Saturday, 12/08/2018

CROSSFIT

*Load Week

Metcon

“Annie & Friends”

For time:
50 DUs
50 Sit Ups
21 Deadlift 185, 125
40 DUs
40 Sit Ups
21 Clean 95, 65
30 DUs
30 Sit Ups
21 Thrusters 75, 55
20 DUs
20 Sit Ups
21 Pull Ups
10 DUs
10 Sit Ups

RX+ Barbells
Deadlift 225, 155
Clean 135, 95
Thruster 95, 65

18 Minute Cap

COMPETITOR / STRENGTH

4 Rounds:
30 cal row
20 cal Bike
10 cal Ski
*Conversational pace

LEANX

2 Rounds:
30 Jumping Jacks
20 Quick Mtn Climbers
10 Sec Down Dog Hold
10 Sec Pigeon Stretch/Side
10 Lateral Openers (5/side)

-then-

On an 8 min running clock…
With a partner complete:
100 Cal Row RIGHT INTO ME Burpees over rower

-then-

On a 7 min running clock…
with a partner complete:
75 Cal Row RIGHT INTO ME Thrusters

-then-

On a 6 min running clock…
with a partner complete:
50 Cal Row RIGHT INTO ME Wall Ball Shots to Partner

BOX NEWS

• Holiday Party TODAY @ 7pm Details as follows:
  • Please go mark yourself as attending the Event Page if you have Facebook – 4BEast Christmas Party
  • 5 Canned Goods per person at the Door to enter – Each coach will do 1 Burpee for every Canned Good Donated 
    • Coaches are required to perform a minimum of 150 Burpees a day until total amount is completed
  • $5 Raffle Ticket Purchase to win a $100 Rogue Gift Card
  • We will provide the Meat, some Alcohol, and Games – please feel free to bring a side dish, dessert, and/or your own beverage of choice